How to Jump Rope to Tone the Thighs

Woman jumping rope

Jumping rope isn’t just for kids on the playground. It’s an effective way to burn calories while sculpting a variety of muscle groups, including your thighs. Jumping rope also helps improve your exercise endurance, agility, coordination, footwork and speed. As always, check with your doctor to make sure that jump roping is safe for you.

Run in place while you jump rope to target your thigh muscles. Revolve the rope, jumping over one foot at a time as it passes beneath you. Jump for at least two minutes.

Jump to the left 6 inches as you hop over the rope. Land on both feet and swing the rope over you again. Jump to the right 6 inches as the rope passes beneath your feet. Continue hopping from side to side as you jump rope for as long as possible.

Lower your body into a lunge position with your left foot forward to engage your thighs. Fold the jump rope into quarters, grasping one end in each of your hands. Lift your hands to chest-height and twist your upper body to the left. Hold the contraction for a second and then rotate back to the starting position. Aim for at least eight twists on each leg and then jump rope as normal for two or more minutes.

Perform jumping jacks as you skip rope. Hop over the rope and then spread your feet apart, landing with them slightly wider than your hips. Bring your feet back together after you hop over the rope on your next jump. Continue doing jump rope jumping jacks for at least 12 repetitions.


If your arms get too tired, drop the jump rope and keep your thighs and legs moving. Be sure to find a rope that fits you properly. To check that you have the correct size, step one foot onto the center of the rope and raise up the handles. They should not go higher up than your armpits.


Wear supportive shoes that have padding at the ball of your foot, which help absorb shock. Prevent injury by only jumping rope on firm, stable surfaces such as thin exercise mats, packed dirt, non-shag carpets and grass.